what are some exercises that I can do at work?

Question

I have a desk job..all I do is sit all day...it freak'en kills me...what are some stretches/excersies I can do while sitting at my desk??

Answer 1

You and me both!!
There are quite a few things you can do at work....but you will probably get funny looks at first. I do my hand weights at my desk. Get 3 and 5 lbs weights and keep them at your desk in plain sight so your are more likely to use them. You can look up a lot of different workouts online. This is what I do. I have worked up to these so you might want to start with less reps/sets. I also keep a workout calendar and update it daily...helps keep me motivated.

3 lbs weights
Lateral Raise - 10 sets of 12
Front Lateral Raise - 10 sets of 10
Upright Rows - 10 sets of 20

5 lbs weights
Tricep Kick Back - 10 sets of 30
Bicep Curls - 5 sets of 20
Overhead Extenstion - 5 sets of 15-20

Answer 2

The goal is movement and light strengthening.
Use the restroom on another floor and take the stairs
Use a pedometer and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.

Wrist Stretch: Extend arm in front, palm up and grab fingers with other hand. Gently pull hand down to stretch the forearm. Repeat other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left.

Back Twist: Sit upright in chair and place left arm behind left hip. Twist to the left and hold, repeating on other side.
If you have your own office, consider keeping a resistance band, ankle weights and even a couple of sets of dumbbells in your desk drawer. You can squeeze in some quick upper body exercises while you're on the phone.

Leg Extension: Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat other side.
Hip Flexion: Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold 2 seconds and repeat other side.
Inner Thigh: Place full water bottle between knees and, keeping abs in, squeeze bottle gently. Repeat.

Chair Squat: Periodically while sitting, lift butt off the seat and hover over chair for 2-3 seconds. Stand up and repeat.


If you work in a cubicle or don't want people to see you exercising at your desk, all you really need is a chair and a couple of large, full water bottles you can use for any dumbbell exercise.

Answer 3

You can do clenches. Pull your ab muscles together, like you would if you were doing crunches, and hold for ten seconds. That's like doing on crunch. Do the same type of thing for your butt, alternating sides. After awhile, you'll do it without even thinking about it, and it really makes a difference.